Homemade food | Recipes are included |
Limit processed food items | |
Include seasonal greens and fruits (minimum 600 g/day) | |
Maximum two pieces of fruits per day | |
Limit the amount of sodium | |
Include fish (350 g/week) | 200 g should be ‘fat’ fish, for example, salmon or mackerel |
Fibre rich food items (3 g/MJ) | |
Hot meals should include fish once per week, one vegan meal per week | |
Minced meat maximum twice per week | |
Organic food items | Not a demand—but participants are encouraged to use organic food items |
Hot meals should contain minimum 200 g vegetables per meal, maximum one-fourth of the plate should be meat, maximum one-fourth of the plate should be high glycaemic index/load food items | |
Ad libitum intake of water and tea is allowed | |
Maximum two cups of coffee/day | |
No sugar sweetened beverages (including soda pops, juice or artificial sweetened beverages) | Juice is allowed in case of subjective signs of hypoglycaemia in relation to training (see below) |
Alcohol is discouraged throughout the intervention period | |